FRIDAY, JANUARY 1, 2021 – HAPPY NEW YEAR!

CrossFit Odyssey – CrossFit

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Meeting ID: 621 002 4813

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, CORONA At-Home Workouts – SUB LUNGES, BURPEES for Push Presses and Overhead Squats

Core #14 (No Measure)

3 sets of:

Side Hand/Elbow Plank Hip Taps x 10 reps

Elbow Plank Arch/Hollow x 10 reps

Skydivers x 10 reps

Hollow Body Crunches x 10 reps

Bent-over Reverse Crunches x 10 reps

Warm-up (No Measure)

Three Rounds w/ Your Wall Ball:

3 Wall Balls

3 Straight Body Sit-Ups (holding wall ball to ceiling)

3 Rotational Throws into Wall on Each Side

Weightlifting

Tempo Front Squat (1×1, 1 x max)

Tempo Front Squat
In 16-18 minutes, build to today’s 1-RM Tempo Front Squat @ 32X1

Followed by…

One set of:

Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat

(perform these without any tempo prescription)

FITNESS:

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Back Squat x 12 reps @ 20X1

Station 2 – Kettlebell Sumo Deadlifts x 20 reps @ 10X1

Station 3 – Single-Arm Dumbbell Row x 6 reps each @ 2111

Metcon

Metcon (Time)

Four rounds for time of:

21 Wall Ball Shots (20/14 lbs)

15 Toes to Bar OR Hanging Leg Raises or V-Ups

9 Strict Handstand Push-Ups or L-Seated DB Presses

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